Explore
Gym upper body
Dumbbells and a band. Nothing that needs a queue.
- Duration
- 30 min
- Intensity
- moderate
- Movements
- 5
- Sensory load
- high
- Equipment
- dumbbells, bands
- Where
- gym
Feeling different today?
Check in and Santé will reshape this session around the day you are actually having.
Upper body without waiting for a machine.
What is in it
1
Shoulder blade squeeze
Warm
Draw your shoulder blades together, hold a moment, release.
then 30s rest
2
Overhead press
10 reps
Press weight overhead without arching your back, lower with control.
then 75s rest
3
Band rows
12 reps
Anchor a band, pull your elbows back, squeeze between the shoulder blades.
then 75s rest
4
Bicep curls
12 reps
Elbows at your sides, curl up, lower slowly.
then 60s rest
5
Side plank on knees
20 seconds each side
On your side, forearm down, knees bent, lift your hips.
Put it in your week
It becomes that day’s intended session, and it can still flex on the day.